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Wednesday 1.8.20

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Fitness Conditioning
“Walk the Walk”
For Time:
1200m Row
150′ Walking Lunge
75 AbMat Sit-ups
150′ Walking Lunge
1200m Row

Sport Conditioning
“Walk the Walk”
For Time:
75/55 Calorie Assault Bike
150′ Walking Lunge
75 AbMat Sit-ups
150′ Walking Lunge
75/55 Calorie Assault Bike

Tuesday 1.7.20

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Back Squat Waves
Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%

Rest 3 Minutes

Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%

Rest 3 Minutes

Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%

*Percentages Off 5RM Back Squat*

Fitness Conditioning
27-21-15-9:
Slam Balls (30/20)
Wallballs (20/14)

Sport Conditioning
XD Ball Over Shoulder (100/80) 15-9-6-3
Wallballs (20/14) 27-21-15-9

Saturday 1.4.20

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Fitness Conditioning w/Partner
“Mile High”
For Time:
1600 Meter Row
50 Power Snatches (75/55)
1600 Meter Row
5 Rope Climbs (15′) or 30 Slam Balls 30/20
1600 Meter Row
50 Bar-Facing Burpees

Sport Conditioning w/Partner
“Mile High”
For Time:
1600 Meter Row
75 Power Snatches (75/55)
1600 Meter Row
12 Rope Climbs (15′)
1600 Meter Row
75 Bar-Facing Burpees

Tuesday 12.31.19

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*Reminder – We are only open for 5:30am and 9:30am classes

Back Squat Waves
Set #1 – 6 Reps @ 74%
Set #2 – 4 Reps @ 80%
Set #3 – 2 Reps @ 86%

Rest 3 Minutes

Set #4 – 6 Reps @ 80%
Set #5 – 4 Reps @ 86%
Set #6 – 2 Reps @ 92%

Rest 3 Minutes

Set #7 – 6 Reps @ 86%
Set #8 – 4 Reps @ 92%
Set #9 – 2 Reps @ 98%

*Percentages Based on 5RM Back Squat *

Fitness Conditioning
For time:
100 Air Squats
50/35 Calorie Row or Ski
25 Hang Power Snatches (75/55)

Sport Conditioning
For time:
100 Air Squats
50/35 Calorie Row or Ski
25 Hang Power Snatches (115/85)

Monday 12.30.19

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Hang Power Snatch
Build to a Heavy Set of 3

Fitness Conditioning
For Time:
90 Single Unders, 30 Burpees
90 Single Unders, 30 Wallballs (14/10)
90 Single Unders, 30 Deadlifts (185/135)
90 Single Unders, 30 Wallballs (14/10)
90 Single Unders, 30 Burpees

Sport Conditioning
For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (225/155)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees